Kroger Low-Carb Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Butter Pan-Seared Chicken Breasts with Skillet Tomatoes and Sliced Avocado
Description: One chicken breast is seared in butter until golden, then finished with blistered medley tomatoes in the same pan. Fanned avocado slices on the side add healthy fats, and the plate comes in around 7g net carbs.
Sale items used: Simple Truth Natural Boneless Chicken Breasts, Kroger Butter, Nature Sweet Seasonal Medley Tomatoes, Avocados
Prep time: 25 minutes
Serving note: Use 8 oz raw chicken breast (half of the 1 lb purchased, which is also used Thursday), 1 tbsp butter, about 1/2 cup (half the container) medley tomatoes, and 1/2 avocado. Season with salt, pepper, and garlic powder. Optional extra side: half a bag of steamed vegetables from this week's bags.
Recipes:
- Chicken and Tomatoes
- Pan-Seared Chicken Breasts
- Caprese Chicken (with Avocado!)
Tuesday
Meal: Oven-Roasted Pork Tenderloin with Roasted Red Onions and Steamed Vegetables
Description: A single portion of pork tenderloin roasts alongside wedges of red onion until caramelized at the edges. Serve it with a steamed vegetable bag for a simple plate at roughly 10g net carbs.
Sale items used: Boneless Pork Tenderloin, Kroger Red Onions, Kroger Steamable Vegetables
Prep time: 40 minutes
Serving note: Assume a 1 lb tenderloin. Cut off a 6 oz portion to roast and wrap and freeze the rest for another week. Use 1/2 small red onion cut in wedges, 1 tbsp olive oil, and 1 cup steamed broccoli or green beans (about half a bag). Roast at 425F for 20 to 25 minutes, then rest 5 minutes.
Recipes:
- Pork tenderloin with roasted vegetables and pesto aioli
- Easy Roasted Pork Tenderloin with Vegetables
- Oven Roasted Garlic Parmesan Pork Tenderloin and Veggies
Wednesday
Meal: Oven-Finished Skillet Frittata with Sargento Cheese, Red Onion, and Cucumber Salad
Description: Three eggs are whisked with sauteed red onion and Sargento cheese, started on the stove and finished in the oven until puffed. A crisp cucumber salad with oil and vinegar keeps the plate fresh, at about 6g net carbs.
Sale items used: Simple Truth Cage-Free Brown Eggs, Sargento Cheese, Kroger Red Onions, Private Selection Mini Seedless Cucumbers, Kroger Butter
Prep time: 25 minutes
Serving note: Use 3 eggs, 1/4 cup shredded Sargento cheese, 1/4 small red onion (diced), 1 tsp butter, and 3 mini cucumbers sliced (about 1 cup) with 1 tsp olive oil and a splash of vinegar. Bake at 400F for 8 to 10 minutes in an oven-safe skillet. Optional extra side: a half bag of steamed vegetables.
Recipes:
- Low Carb French Onion Frittata
- Vegetable Frittata
- Keto Frittata Recipe
Thursday
Meal: Salsa-Baked Chicken Breasts with Melted Sargento Cheese, Avocado, and Steamed Vegetables
Description: One chicken breast is baked under a layer of salsa until tender, then topped with melted Sargento cheese. Serve it with sliced avocado and steamed vegetables for a filling plate at about 9g net carbs.
Sale items used: Simple Truth Natural Boneless Chicken Breasts, Pace Salsa or Picante Sauce, Sargento Cheese, Avocados, Kroger Steamable Vegetables
Prep time: 40 minutes
Serving note: Use the other 8 oz raw chicken breast (the second half of the 1 lb purchased), 1/4 cup salsa, 1/4 cup shredded cheese, 1/2 avocado, and 1 cup steamed vegetables (about half a bag). Bake at 400F for 22 to 25 minutes until the chicken reaches 165F, adding the cheese for the last 3 minutes.
Recipes:
- Salsa Chicken (Easy & Cheesy!)
- Baked Salsa Chicken
- Avocado Salsa Chicken Recipe
Friday
Meal: Broiled Garlic-Butter Shrimp Sheet Pan with Roasted Tomatoes and Cucumber Salad
Description: Shrimp and medley tomatoes are tossed in garlic butter and broiled on one sheet pan for a fast, flavorful dinner. A cool cucumber salad on the side balances the richness, for roughly 8g net carbs.
Sale items used: Kroger Extra Large Peeled & Deveined Shrimp, Kroger Butter, Nature Sweet Seasonal Medley Tomatoes, Private Selection Mini Seedless Cucumbers
Prep time: 20 minutes
Serving note: Use about 6 oz shrimp (roughly 10 to 12 from the 2 lb bag; freeze the remaining shrimp in portions for later weeks), 1 tbsp melted butter with 2 cloves minced garlic, the remaining 1/2 cup medley tomatoes, and the remaining cucumbers (about 1 cup sliced) dressed with olive oil, vinegar, salt, and pepper. Broil on high for 5 to 7 minutes, until the shrimp are pink. Optional extra side: a bag of steamed vegetables.
Recipes:
- Garlic butter shrimp and tomato sheet pan
- Easy Sheet Pan Garlic Butter Shrimp for Busy Weeknights
- Sheet Pan Garlic Butter Shrimp & Scallops
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Simple Truth Natural Boneless Chicken Breasts (1 lb): $3.99
- Boneless Pork Tenderloin (1 lb): $2.99
- Kroger Extra Large Peeled & Deveined Shrimp (x1 2 lb bag): $12.00
- Avocados (x1 4 ct bag): $3.99
- Nature Sweet Seasonal Medley Tomatoes (x1): $2.99
- Private Selection Mini Seedless Cucumbers (x1): $2.99
- Kroger Red Onions (x1 3 lb bag): $4.29
- Kroger Butter (x1 2-pack): $3.99
- Simple Truth Cage-Free Brown Eggs (x1 18 ct): $3.99
- Sargento Cheese (x2 bags): $5.00
- Pace Salsa or Picante Sauce (x1): $1.99
- Kroger Steamable Vegetables (x5, broccoli, green beans, or cauliflower): $4.95
Pantry staples needed:
- Olive oil
- Red wine vinegar or apple cider vinegar
- Salt and black pepper
- Garlic powder
- Fresh garlic (2 cloves)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Simple Truth Natural Boneless Chicken Breasts (Big Pack): $3.99/lb with card
- Boneless Chuck Roast: $7.99/lb with card
- Boneless Pork Tenderloin or Bone-In Pork Back Ribs: $2.99/lb with card
- Kroger Extra Large Peeled & Deveined Shrimp (2 lb bag): $12.00 each with card
- Wild-Caught Snow Crab Clusters: $10.99/lb with card
- Kroger Seasoned Pork Carnitas or Braised Beef Barbacoa (Meat Entrée): $6.99 each*
- Ball Park Meat Franks: $1.77 each with digital coupon
- Boneless Strip Steaks (Family Pack): $15.99/lb with card
- Kroger Boneless Skinless Chicken Breasts (3 lb): $9.99 with card
- Kroger 93% Lean Ground Beef (3 lb package): $7.49/lb with card
- Simple Truth Organic 90% Lean Ground Beef (3 lb): $25.00 with card
- Kroger Dinner Sausage or Kroger Bacon: $3.99 with card
- Atlantic Salmon Fillet Portion: $12.00 with card
- Eastern Seas Sea Scallops (Frozen): $12.00 with card
- Butterball Turkey (Frozen, 10 lbs and up): $1.28/lb with card
Deli and prepared on sale:
- Oscar Mayer Deli Fresh Lunch Meat or Claussen Pickles: $2.99 each with digital coupon
- Hillshire Farm Reserve Lunch Meat: $3.99 each
- Private Selection Italian Meat: $4.49 each
- GoGo Squeez Applesauce Pouches: $6.99 each*
- Deli Kitchen Fried Chicken: $5.00 with card
- In-Store Made Fruit Tray with Dip: $22.99 with card
- Private Selection Haunted Halloween Sushi Combo: $10.00 with card
Produce on sale:
- Cuties Seedless Mandarins (3 lb Bag): $3.99 with card
- Raspberries or Blackberries (6 oz): 2 for $4.00 with card
- Kroger Russet Potatoes (10 lb Bag): $5.00 with card
- Avocados (4 ct Bag): $3.99 with card
- Honeycrisp or Sugar Bee Apples or Bartlett Pears: $1.49/lb with digital coupon
- Nature Sweet Seasonal Medley Tomatoes: $2.99 with card
- Jumbo Blueberries: $5.99 with card
- Butternut, Acorn or Spaghetti Squash: $1.49/lb with card
- Private Selection Mini Seedless Cucumbers or Snacking Tomatoes: $2.99 each with digital coupon
- Private Selection Asian Pears (3 ct): $8.99 with card
- Kroger Red Onions (3 lb Bag): $4.29 with card
Dairy and eggs on sale:
- Kroger Butter (2-Pack): $3.99 with card
- Kroger Milk (Half Gallon): $1.59 each with digital coupon
- Sargento Cheese: 2 for $5.00 with card
- Simple Truth Cage-Free Brown Eggs (18 ct): $3.99 each with digital coupon
- Dannon Light + Fit Greek Yogurt (4-Pack): $2.49 each*
- International Delight Creamer: $2.49 each with digital coupon
- Simple Truth Almondmilk: 2 for $5.00 with card
- Eagle Brand Sweetened Condensed Milk: $2.99 with card
Bakery and bread on sale:
- Mini Cupcakes or Frosted Sugar Cookies: $4.00 each with digital coupon
- Glazed Donuts or Private Selection Fresh Baked Butter Croissants: $5.00 with card
- Kroger Signature Pizza: $8.00 with card
- Fresh Baked Cookies: $3.00 with card
- Stonefire Naan: 2 for $6.00 with card
- Pepperidge Farm Swirl Bread: $2.49 each*
Pantry on sale:
- Nabisco Oreo or Chips Ahoy Family Size Cookies: $3.49 each with card
- Campbell's Chunky or Protein Soup: $1.49 each with digital coupon
- Nestlé Toll House Morsels: $3.49 each with digital coupon
- Lay's Potato or Kettle Cooked Potato Chips: $1.99 each with digital coupon
- Skippy Peanut Butter or Planters Peanuts: $1.99 each with digital coupon
- Kool Aid Jammers: $1.99 each with digital coupon
- Pace Salsa or Picante Sauce: $1.99 each with digital coupon
- Goldfish Crackers or Annie's Fruit Snacks: $7.99 each
- Hellmann's Mayonnaise: $4.49 each
- Nature Valley Biscuits or Farm Rich Breakfast Entree: $4.99 each
- General Mills Cereal: $1.79 each
- Jif Peanut Butter: $4.99 each
- Dasani Water or Betty Crocker Fruit Snacks: $3.99 each
- Cheez-It or Club Family Size Crackers: $4.49 each
- Blue Diamond Almonds or Chomps Chomplings Meat Sticks: $6.99 each
- Pure Leaf Tea or Dunkin' Coffee: $12.99 each
- Green Mountain or McCafe K-Cups: $18.99 each
- Miracle Whip or Kraft Mayo: $3.99 each
- Betty Crocker Brownie Mix or Tree Top Juice: $1.99 each
- Hidden Valley Ranch Dressing or Velveeta Shells & Cheese: $5.99 each
- Kellogg's Cereal: $2.29 each
- Heinz Ketchup or Duke's Mayo: $3.49 each
- Rao's Pasta Sauce: $7.99 each
- Simple Truth Organic Broth or Kroger Saltine Crackers: $2.00 with card
- Kroger Peanuts: $2.00 with card
- Kroger Orange Juice (Gallon): $7.00 with card
- Bubly Sparkling Water or Lower Sugar Gatorade: $4.00 with card
- Gatorade Thirst Quencher (18-Pack): $9.99 with card
- Coca-Cola, Pepsi or Sun Drop (6-Pack Bottles): 3 for $10.00 with card
- Pacific Foods Organic Soup: 2 for $7.00 with card
- Boulder Canyon Potato Chips or Happy Snacks Animal Crackers: $3.99 with card
- Spindrift Sparkling Water: $6.49 with card
- Simple Truth Organic Ghee: $10.99 with card
- Patak's Simmer Sauce or Chutney: $4.99 with card
- Kroger Whole Cashews: $4.99 with card
- Kroger Basmati Rice: $8.49 with card
- Simple Truth Organic Coconut Flakes or Chips: 2 for $3.00 with card
- Kroger Salad Dressing or Marinades: 2 for $4.00 with card
- Powerade: 10 for $10.00 with card
- Kroger Coffee Pods: $29.99 each
- Yogi Tea: $2.49 each
- Kroger Steamable Vegetables: $0.99 each with card (mix & match 5+)
- Knorr Sides: $0.99 each with card
- Campbell's Cream of Chicken or Mushroom Soup: $0.99 each with card
- Campbell's Chicken Noodle or Tomato Soup: $0.99 each with card
- Campbell's Gravy: $0.99 each with card
- Idahoan Mashed Potatoes: $0.99 each with card
- Minute Rice Microwave Cups: $0.99 each with card
- Swanson Broth: $0.99 each with card
- Kroger Paste: $0.99 each with card
- Kind Bar: $0.99 each with card
- Del Monte Vegetables: $0.99 each with card
- Martha White Muffin Mix: $0.99 each with card
- Pillsbury Moist Supreme Cake Mix: $0.99 each with card
- Takis: $0.99 each with card
- Slim Jim: $0.99 each with card
- Sparkling Ice: $0.99 each with card
Frozen on sale:
- Red Baron Pizza: $2.99 each with digital coupon
- Farm Rich Appetizer or Impossible Entrée: $4.99 each
- Jose Ole Taquitos or Mini Tacos: $5.49 each
- Foster Farms Corn Dogs or El Monterey Quesadillas: $5.99 each*
- Saffron Road Entrée: $3.99 with card
- DiGiorno Pizza: 2 for $10.00 with card
- Kroger Ice Cream or Frozen Dairy Dessert Sandwiches: $1.99 each with digital coupon
- Private Selection Ice Cream: $5.00 with card
- Ben & Jerry's Ice Cream or Talenti Gelato: $3.49 each with digital coupon
- Tyson Frozen Chicken or Blue Diamond Almonds: $12.99 with card
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$53.16
for 1 person · $53.16 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of October 28, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Kroger.